JP CrossFit – WOD

Announcements

Warm-up (No Measure)

Tonight! Live announcement of 22.3 at 7:30 followed by our throwdown between Allie, Jasmine, Cristey and Ashley!

Tomorrow! FNL starting at 4:30! Meet up afterwards at the Brendan Behan!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

Player 1: Active hold*

Player 2: 1 wall walk

10/7 calorie row

1 wall walk

*Holds:

25-15: 2x kettlebell hold (24kg/16kg)

15-5: squat hold

5-0: handstand hold
Scale wall walks and row to something you can complete in 60-90 seconds.

Scale holds to something you can consistently hold for at least one minute at a time (lighter kettlebell, box handstand, down dog, plank etc)